Name: Cheesy Couscous Bites with Tomato Dip
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 3
Cuisine: American
Ingredients: 4 large vine tomatoes, peeled and chopped; 1 onion, finely chopped; 2 cloves of garlic, crushed; 1 tbs of mixed herbs; 1 splash of balsamic vinegar; 2 tbs of tomato paste; 1 cup (240ml) of chicken or vegetable stock; spray oil; salt and black pepper; 1 cup (175g) of couscous; 1 cup (240ml) of hot chicken or vegetable stock; 60g (2oz) cheddar, grated; 30g (1oz) of parmesan, grated; low calorie spray

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Cheesy tomato couscous bites with delicious tomato dip - great for lunch with some additional picky plate items or as an appetizer.

Cheesy Couscous Bites with Tomato Dip on plate

These are my go to in the summer for a portable snack, great for adding to picnics as they can be served hot or cold.

But I also love making these in the winter as part of a snack plate or as a side to some soup.

close up Cheesy Couscous Bites with Tomato Dip

Couscous is a great ingredient to have on hand as it is super quick to cook and delicious just cooked with stock as a simple side.

But when you add some cheese and form into patties and bake they become these delicious cheese morsels that are great for dipping.

If you want a creamy based dip, try these with this Light Yoghurt Ranch Dressing instead of the tomato dip.

Cheesy Couscous Bite being dipped in Tomato Dip

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Recipe Card

Cheesy Couscous Bites with Tomato Dip

Yield: SERVES 3

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Cheesy tomato couscous bites with delicious tomato dip - great for lunch with some additional picky plate items or as an appetizer.

Ingredients

1 cup (175g) of couscous
1 cup (240ml) of hot chicken or vegetable stock
60g (2oz) cheddar, grated
30g (1oz) of parmesan, grated
low calorie spray

For the sauce

4 large vine tomatoes, peeled and chopped
1 onion, finely chopped
2 cloves of garlic, crushed
1 tbs of mixed herbs
1 splash of balsamic vinegar
2 tbs of tomato paste
1 cup (240ml) of chicken or vegetable stock
spray oil
salt and black pepper

Instructions

Add the couscous to a saucepan, cover with the 1 cup of hot chicken or vegetable stock, stir, add lid and leave for 5 mins. Couscous should not be wet.
Preheat oven to 180c fan, 200c, 400f (gas mark 6)
Spray a frying pan over a medium high heat with spray oil
Add the onion and garlic and fry till softened
Add the tomatoes and simmer until they start to break down into a sauce.
Add the mixed herbs, tomato paste, splash of balsamic and stock and bring to a boil.
Reduce heat, add lid and simmer for 20 mins, until sauce reduces down and thicken
Fluff up the couscous with fork, add half of the tomato sauce and mix. Stir in the the cheddar and Parmesan.
With hands work all the mixture together and form into 15 mini bites. Place on a baking tray lined with parchment and spray over the top with spray oil, bake in the oven for 20-25 mins until lightly golden.
While the bites are cooking in the oven, add the remainder of the sauce to a blender and blend till smooth. (or you can leave it chunky for a more rustic sauce)
Serve the bites with the sauce on the side. The sauce is delicious hot or cold with these bites.

Notes

Please see below for full nutritional info and additional details about recipe:

Calories - scroll down to nutritional info box
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Nutrition Information

Yield 3 Serving Size 1 SERVING
Amount Per Serving Calories 320Total Fat 14gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 9gCholesterol 55mgSodium 737mgCarbohydrates 32gFiber 5gSugar 11gProtein 20g

Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.